Then… Step Ups – Quadriceps, Hamstring, Gastrocnemius, gluteals
In my training programme I have included the principles of training
- Specificity – Every exercise has a specific effort on your body. Some are related to general fitness and others to my chosen sport, basketball. Bench Dips, Step Ups, Ski Jumps, Elbow to Knee and sit ups are all related to general fitness but Jump Balls, Dribbling Cross Run, and Chest Passes are all exercises related to basketball as they include a ball and are related to the game so I can also put them into practise while playing.
- Progression – I increase the work each week gradually.
- Overload – I also decrease my resting time to overload and I have to work much harder each week so that I improve because if I worked at the same level I wouldn’t improve and be better at basketball.
I am also including the F.I.T.T principle in my training.
- Frequency – how often do I train
- Intensity – how hard I exercise (heart rate)
- Time – how long I exercise for
- Type – What muscles I exercise
Frequency – I am training between once and twice a week in P.E lessons but I also attend other physical clubs that help me to maintain my level of fitness.
Intensity – I am increasing my level of training during the programme. I will take my pulse to work out my heart rate and my aim is to get from about 60% in the Aerobic Threshold to about 70% in the Aerobic Training Zone.
Time – I am changing the amount of time for my exercises each week making it harder for me as I get fitter so that I improve.
Type – I am exercising all my muscles and not really any specific groups because basketball doesn’t really use just leg muscles or just arm muscles but both and others as well so I have to include all of them.
- Reversibility – I am not decreasing my exercise so reversibility is not one of my principles of training. If I were injured then it would be different because my injury would prevent me from exercising the injured muscle and the benefits of training would reverse.
- Tedium – This is the only principle that I may not be able to do anything about because there’s no real way that I can make the training exciting and not boring due to the facilities of the school and where we have to train.
Before doing my training I tested my prior fitness to see what I was capable of doing and what fitness level I was at. I am also going to take the same tests again at the end of the six weeks to see if I have improved.
The tests that we did were:
- 12 minute run (Cardiovascular Fitness and Muscular Endurance)
- Zig-Zag Test (Agility)
- Squat Test (Muscular Endurance)
- Sergeant Jump (Power/Strength)
- 25m Sprint
Here are my results before doing the six-week training programme:
Before starting each training session I have to warm up. I do this because
For my warm up I jog for a circuit of the sports hall then side step and weave stepping. This starts to warm up the synovial fluids in my joints and will make it easier to move joints like my knees and elbows and therefore will prevent the chance of me injuring myself. After a gentle jog I sprint for a few metres then jog, then sprint and jog to get my heart pumping and to prepare my body for the activity.
I then stretch to increase the flexibility of my muscles.
The muscles I stretch are my
- Biceps
- Triceps
- Trapizius
- Latimus Dorsi
- Abdominals
- Intercostals
- Hamstrings
- Gastrocnemius
- Quads
Here shows how I do them:
After finishing my training session I also need to warm down. A light jog around the sports hall and stretching my muscles will prevent me from aching the next day, it gives my body a chance to cool down gradually instead of just stopping, it lowers my heart-rate gradually and removes the lactic acid.
Evaluation
I am very pleased with my 6-week training course. Overall I think I did really well and looking at my results, have achieved my aim.
At the beginning of the course I did an overload for 60 seconds as a pre-test to see what kind of level I was at to start with.
On the first week I started gently. I did each activity for 30 seconds having 20 seconds rest in between each. I did 2 sets and in between each one I rested for 1 minute. During the course I increased my working rate by having less rest and working for longer. I started of gently so that I did not wear myself out and harm my body. If I had started fast by the middle of the course I would have peaked and then reached a plateau instead of improving gradually. The activities I do in my circuit were chosen for a specific reason. 5 of them are general fitness related and the other 3 are specifically related to basketball to help me improve my game and
- My speed, to help me do fast breaks down the court and running to help other players.
- My ability to dodge other players, to help me get past opponents and beat them to the ball or get free to help another member of my team.
- To help me play for longer because of my Muscular Endurance in my legs, my Cardiovascular Fitness and my stamina.
- Jumping, stretching and reaching for the ball will be easier as my flexibility has improved.
They are also placed in a certain order so that I don’t exercise certain muscle groups in exercises next to each other in the circuit. I need to change so that the muscle can recover and oxygen can get to it to destroy the build up of lactic acid.
For example: Bench Dips - Biceps and Triceps
Then… Step Ups – Quadriceps, Hamstring, Gastrocnemius, gluteals
In my training programme I included the principles of training
- Specificity – Every exercise has a specific effort on your body. Some are related to general fitness and others to my chosen sport, basketball. Bench Dips, Step Ups, Ski Jumps, Elbow to Knee and sit ups are all related to general fitness but Jump Balls, Dribbling Cross Run, and Chest Passes are all exercises related to basketball as they include a ball and are related to the game so I can also put them into practise while playing.
- Progression – I increase the work each week gradually.
- Overload – I also decrease my resting time to overload and I have to work much harder each week so that I improve because if I worked at the same level I wouldn’t improve and be better at basketball.
I am also including the F.I.T.T principle in my training.
- Frequency – how often do I train
- Intensity – how hard I exercise (heart rate)
- Time – how long I exercise for
- Type – What muscles I exercise
Frequency – I am training between once and twice a week in P.E lessons but I also attend other sports that help me to maintain my level of fitness.
Intensity – I am increasing my level of training during the programme. I will take my pulse to work out my heart rate and my aim is to get from about 60% in the Aerobic Threshold to about 70% in the Aerobic Training Zone.
Time – I am changing the amount of time for my exercises each week making it harder for me as I get fitter so that I improve.
Type – I am exercising all my muscles and not really any specific groups because basketball doesn’t really use just leg muscles or just arm muscles but both and others as well so I have to include all of them.
- Reversibility – I am not decreasing my exercise so reversibility is not one of my principles of training. If I were injured then it would be different because my injury would prevent me from exercising the injured muscle and the benefits of training would reverse.
Tedium – This is the only principle that I may not be able to do anything about because there’s no real way that I can make the training exciting and not boring due to the facilities of the school and where we have to train.
I think that I put the activities in a very good order. If I were to change it in any way I would not put Step-Ups and Jump Balls next to each other because on the 3rd set it became very hard.
I didn’t actually enjoy the course at all. I hated each lesson. I had no motivation and got bored very easily. I also got distracted very easily. I listened to the music and worked in time to the beat so it was unfortunate if a slow song was playing.
If I ever were to do it again I would definitely have to do something about the tedium. Maybe it was the location I didn’t like (sports hall) but I would have to come up with a sense of motivation to make me work to my full potential.
